The One With All The Nickels, Corners, and Crazies

On a beautiful and windy day, 5 PAX joined me for an awesome beat down. The concept of the workout comes from my friend, Straight Shooter. Thanks, girl. We had a lot of fun. We did some OYO stretching, windmills, Michael Phelps and toy soldiers while I explained:

THE THANG:

Triple Nickel:

Bottom of the stairs – 5 Reps Around the Worlds

Top of the stairs – 5 Reps Star Jumps

We did this 3 times…

4 Corners: 3 Rounds, Reps of 20, 15, 10

Corner 1: Dead Lifts, Bicep Curls, Around the Worlds

Run to corner 2

Corner 2: Mountain Climber Twists, Skaters, Burpees

Run to corner 3

Corner 3: Imperial Walkers, Hillbillies, Raggedy Anns

Run to corner 4

Corner 4: Monkey Humpers, Prisoner Squats, Sumo Squats

Run to corner 1

We completed all three rounds with plenty of time left so we changed Crazy 8s to:

Crazy 10s: 10 exercises, 10 reps for 10 minutes

Big Girl Sit Ups

Big Girl Push Ups

Fire Hydrants – Right Leg

Fire Hydrants – Left Leg

Glute Bridges

Glute Bridges – Right Leg Extension

Glute Bridges – Left Leg Extension

Donkey Kicks – Right Leg

Donkey Kicks – Left Leg

LBCs

We did these exercises over and over as many times as we could until the 10 minutes was up, and we STILL had time left over, so we ran two laps around the ampitheater.

Finally, we were all ready for some OYO stretches. The PAX really worked hard and totally rocked this workout….SO HARD! COT, Prayer and Name-O-Rama closed us out.

Until Next Time Woodstock Crew,

Rise Up

Originally posted to FiA Nation

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